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Losing distance as you get older is frustrating, but it doesn’t have to be inevitable. PGA Golf Coach Natalie Lowe shares three simple core exercises designed specifically for golfers over 50 to help build rotational power and protect the lower back. With minimal equipment needed, these moves can be done at home and taken straight to the course.
Natalie Lowe – Game Improvement
A weak core is one of the most common reasons amateur golfers lose distance — and it becomes even more significant as we age. In this video, Natalie Lowe walks through three targeted exercises that strengthen the muscles responsible for rotation, posture, and clubhead speed. Whether you’re brand new to fitness or looking to add structure to your off-course routine, these drills are straightforward and effective.
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Key Takeaways Swiss ball plank for stability
Hold a plank position on your elbows with a Swiss ball, keeping your shoulder blades level with your pelvis and your back flat — progress to the “stir the pot” variation by drawing slow circles with the ball when you’re ready.
Seated band rotation for trunk isolation
Sitting on a Swiss ball or chair with a resistance band, rotate through your trunk and ribcage rather than pulling with your arms, aiming for eight to ten reps on each side.
Dumbbell side bends for the obliques
Slowly slide a dumbbell, kettlebell, or filled water bottle down your leg to knee height, keeping the lower body still and focusing the movement through the ribs — ten slow, controlled reps each side.
Start with just one exercise — the Swiss ball plank is a great entry point — and build up to all three as a short routine before your next round or practice session. This video is ideal for golfers over 50 who want to protect their back and hold on to distance without needing a gym or specialist equipment.
Improve your mobility, strength and increase your swing speed. Follow her for easy exercises, warm ups, golf swing tips and educated driven information for golfers of any ability level by Natalie Lowe owner of Pro-Fit Golf Conditioning. Natalie is an ex professional golfer and has over 10 years experience as a strength & conditioning coach and golf fitness trainer.
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